We’ve all heard the claims – “Lose 30 pounds in 30 days!”, “Eat what you want and still lose weight”, “This 60 day supply will put you at the weight you want!” But in the end, do those statements really stand up to their word?
This is a common time of year when we want to make changes and improvements, and set new goals that will make this year better than the last. Dieting usually sits close to the top for many people, so paying attention to diet claims and myths is important in order to successfully get on a healthier eating regimen.
Dieting Myths and the Real Facts
Myth: Diets with big claims will help me lose weight fast and keep it off.
Fact: These diets usually make promises that don’t stick in the long run. You may lose weight at first, but some of these diets are hard to follow and even harder to maintain as a lifestyle. Most people get tired of them quickly and regain any lost weight.
These types of diets are called “fad” diets and they are often times unhealthy. Losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones. Being on a very low-calorie diet for a long time may lead to health problems such as fatigue, nausea, diarrhea and also more serious health risks such as heart problems.
Myth: Some people can eat all they want and still lose weight.
Fact: To lose weight, you need to use more calories than you put into your body. These people are no different than the rest – they just burn the calories, making it look like they can eat more.
There are a number of factors that may affect your weight, such as age, genes, medications and lifestyle habits. Getting into healthy eating habits, along with a good exercise program, is the best way to lose weight – and keep it off. Check with your health care provider on ways to help you meet your individual weight loss goals.
Myth: Fat-free and low-fat foods actually mean there are less calories.
Fact:Unfortunately, these foods are often the same as or higher in calories than the regular, full-fat product. Sometimes, these items have added flour, salt, starch or sugar to improve flavor and texture after the fat is taken out.
Myth: If I skip a meal, I will lose weight.
Fact: Actually, when you skip a meal, you become hungrier and often times eat more as a result. Research shows that eating frequent, small meals is a better way to stay in control of your portion sizes and keeps your metabolism more stable. A study published in Circulation reports that men who skip breakfast had close to a 30 percent higher risk of coronary heart disease (CHD) than those who ate breakfast.
Put a Healthy Plan in Place
- Eat a well balanced diet, rich in fresh fruits and vegetables.
- Keep your calories at 1200 or above (visit with your health care provider to help you determine the best calorie intake for you).
- Incorporate daily exercise into your plan
- Practice portion control. You don’t have to cut sweets and fats from your diet; just remember the saying “everything in moderation”.
With a fresh start to a new year, journey on to a healthier you! Tell us how you will make 2015 a healthier year. Share with us on Facebook!